Nutrients in 14 ounces of Yardlong Beans

Raw Yardlong Beans (Vigna uniguiculata subsp. sesquipedalis).

Macros Ratio

Protein Fat Carbs

27%

70%

14 oz ▼

Macro Nutrients

Yardlong Beans

Energy1377 kcal

47.5%

Raw Yardlong Beans have 1377.21871 kcal of Energy per 14 ounces, which is 47.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.2 g

5.36%

Raw Yardlong Beans have 5.1992983 g of Fat per 14 ounces, which is 5.36% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.35 g

4.2%

Raw Yardlong Beans have 1.34546727 g of Saturated Fat per 14 ounces, which is 4.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.02 g

64%

Raw Yardlong Beans have 1.02398394 g of Omega 3 per 14 ounces, which is 64% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.22 g

7.2%

Raw Yardlong Beans have 1.22243044 g of Omega 6 per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yardlong Beans have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate246 g

189%

Raw Yardlong Beans have 245.7164563 g of Carbohydrate per 14 ounces, which is 189% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber43.7 g

115%

Raw Yardlong Beans have 43.65823 g of Fiber per 14 ounces, which is 115% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein97 g

172%

Raw Yardlong Beans have 96.5640669 g of Protein per 14 ounces, which is 172% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yardlong Beans

Vitamin A12 μg

1.32%

RAE, retinol activity equivalents

Raw Yardlong Beans have 11.90679 μg of Vitamin A per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.52 mg

293%

Thiamine

Raw Yardlong Beans have 3.52044091 mg of Vitamin B1 per 14 ounces, which is 293% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.93 mg

71.7%

Riboflavin

Raw Yardlong Beans have 0.93269855 mg of Vitamin B2 per 14 ounces, which is 71.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.56 mg

53.5%

Niacin, nicotinic acid, niacinamide

Raw Yardlong Beans have 8.56495094 mg of Vitamin B3 per 14 ounces, which is 53.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.2 mg

124%

Pantothenic acid

Raw Yardlong Beans have 6.1915308 mg of Vitamin B5 per 14 ounces, which is 124% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.47 mg

113%

Pyridoxine

Raw Yardlong Beans have 1.47247303 mg of Vitamin B6 per 14 ounces, which is 113% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92612 μg

653%

Folates and Folic Acid

Raw Yardlong Beans have 2611.55594 μg of Vitamin B9 per 14 ounces, which is 653% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Yardlong Beans have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C6.35 mg

7.06%

Ascorbic acid

Raw Yardlong Beans have 6.350288 mg of Vitamin C per 14 ounces, which is 7.06% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Yardlong Beans have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Yardlong Beans

Calcium548 mg

54.8%

Raw Yardlong Beans have 547.71234 mg of Calcium per 14 ounces, which is 54.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.5 mg

388%

Raw Yardlong Beans have 3.48868947 mg of Copper per 14 ounces, which is 388% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron34 mg

427%

Raw Yardlong Beans have 34.1724873 mg of Iron per 14 ounces, which is 427% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1341 mg

319%

Raw Yardlong Beans have 1341.49834 mg of Magnesium per 14 ounces, which is 319% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.3 mg

274%

Raw Yardlong Beans have 6.3105987 mg of Manganese per 14 ounces, which is 274% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus2219 mg

317%

Raw Yardlong Beans have 2218.63187 mg of Phosphorus per 14 ounces, which is 317% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4592 mg

135%

Raw Yardlong Beans have 4592.05201 mg of Potassium per 14 ounces, which is 135% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium32.5 μg

59%

Raw Yardlong Beans have 32.545226 μg of Selenium per 14 ounces, which is 59% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium67.5 mg

4.5%

Raw Yardlong Beans have 67.47181 mg of Sodium per 14 ounces, which is 4.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc14 mg

126%

Raw Yardlong Beans have 13.891255 mg of Zinc per 14 ounces, which is 126% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water33.5 g

0.9%

Raw Yardlong Beans have 33.4580799 g of Water per 14 ounces, which is 0.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Yardlong Beans:

14 ounces of Yardlong Beans has outstanding amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B2 and Vitamin B3.
It also has a good amount of Vitamin C.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Yardlong Beans:

14 ounces of Yardlong Beans has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Calcium and Selenium.
It also has some Sodium.

Macronutrients in 14 ounces of Raw Yardlong Beans:

14 ounces of Yardlong Beans has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Omega 3.
It also has a good amount of Omega 6.
This legume has some Fat and Saturated Fat.

Compare Raw Yardlong Beans with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Yardlong Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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